need advice

littlelol
littlelol Posts: 539
edited September 28 in Health and Weight Loss
I have started strength training with the machines at the gym to do my outer and inner thighs. My aim is to slim them down so I kept it in a low weight ranging from 15 to 25. Today I can hardly walk! My legs are killing me! Is this supposed to happen? Or am I going to heavy? I dont want my legs to bulk up as im only 4ft 11 and have short muscular legs. Im 108 pounds in weight what do you recommend? xx

Replies

  • SinéadN7803758
    SinéadN7803758 Posts: 8
    I'm not entirely sure - but I find the best thing to do is speak with the staff at the gym - hopefully you'll find them as helpful as the ones in mine. They are there to give you help and advice and hopefully will do so!

    Best of luck!!
  • brosehemian
    brosehemian Posts: 34 Member
    most of the advice ive gotten from trainers for strength training for women is to do lots of sets and reps but with a low weight. so instead of doing 8 reps of a hundred pounds, to 12 reps of 40, or something like that. its also been recommended that you only do strength training on a specific part of the body every other day. so do legs on monday, wednesday, and friday. and do arms on tuesday, thursday, and sunday, or something like that. hope that helped. good luck!
  • dia77
    dia77 Posts: 410 Member
    I have started strength training with the machines at the gym to do my outer and inner thighs. My aim is to slim them down so I kept it in a low weight ranging from 15 to 25. Today I can hardly walk! My legs are killing me! Is this supposed to happen? Or am I going to heavy? I dont want my legs to bulk up as im only 4ft 11 and have short muscular legs. Im 108 pounds in weight what do you recommend? xx
    do not forget to strach after you exercise . Helps a lot with tha pain.
  • sharoniballoni
    sharoniballoni Posts: 163 Member
    You won't bulk up. It's very difficult for women to get big without help from supplements or other enhancers (e.g., HGH, steroids). We don't have enough testosterone to naturally get huge. You're sore because the exercise did what you intended for it to do -- it got your muscles working, ripping them up, and now you have lactic acid flowing. You'll be fine in a day or so. Keep it up and your legs will get really toned, not bulky. If you can do 15-20 reps per set, it's not too heavy.

    You can ease the pain a bit with massage, epsom salt bath, maybe arnica. But don't worry about it. It'll go away soon.
  • mtkautz
    mtkautz Posts: 218 Member
    It's expected to be sore when you first start weight training, the adducter and abducter machines that you are talking about are great, those muscles that you are reaching are probably not used to working with resistance.
    I don't think you are using too high of a weight... you probably won't bulk them up using 15-25 pounds, but you didn't say how many reps or sets you have been doing?
    The last rep you do should be difficult, even on a low weight, and even to slim down. Anywhere from 12-20 reps is good, but if it is difficult to lift the weight before you get to 12 reps, you will be bulking up. I hope this makes sense :)
  • bethvandenberg
    bethvandenberg Posts: 1,496 Member
    I've been lifting for a year and I'm not huge, I'm toned and firm. :)
  • AnnaPixie
    AnnaPixie Posts: 7,439 Member
    Make sure you warm up and warm down. Stretch! Eat a banana after your workout for the potassium. Eat protein to repair the muscle.

    You won't bulk up. It may FEEL like you are at first, but that is cos the muscles get loaded with water to protect them while they repair.

    If you can do 15 - 25 reps its not too heavy.

    The next time you do the sets, the muscles will be more ready and should hurt less after. Should then get progressively easier until you increase the weight again..........

    Don't worry, everything is working normally :bigsmile:
  • littlelol
    littlelol Posts: 539
    ive been doing 10 lots of 20reps at 15 to 20 in weight on the machines. Is this okay. How may sets would you recommend I do ?
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